We all want to keep our heart healthy, and that’s why here we show you the best way to achieve them with these 6 supplements to maintain a healthy heart.
February was Heart Month for Americans and this month, a great time for what you can do to protect your heart. All of this is based on a healthy diet, a good amount of exercise, and regular intake of the right supplements.
Here are some of the best of those supplements to maintain a healthy heart
1. Thiamine (Vitamin B-1)
Sometimes referred to as the anti-stress vitamin, thiamine plays a very important role in strengthening your body’s immune system and strengthening your body’s ability to fight stress. Thiamine also helps you strengthen your heart muscles by making them more elastic and work smoother, so that your heart can pump at its maximum efficiency.
A 2012 study of patients with chronic heart failure found that the use of thiamine improved patients’ heart function in just four weeks. If your diet is low in meat, dairy products, or grains fortified with vitamin B-1, keep your heart healthy by supplementing it with a polyvitamin containing about 100 milligrams of thiamine.
The highest levels of magnesium in your body are found in your heart, so it’s no surprise to deduce that low magnesium levels are closely linked to cardiovascular disease. A study of data from more than 500,000 participants showed that all those who consumed more magnesium had less risk of developing atherosclerosis, hypertension, and heart disease.
You can get magnesium from foods such as whole grains, nuts, and vegetables. But research studies suggest that most people don’t get enough in their normal diet. So if you take a daily magnesium supplement equivalent to 400-800 milligrams, you can be sure that your heart gets enough magnesium to work in optimal conditions.
3. Coenzyme Q10 (CoQ10)
Found in almost every cell in your body, vitamin coenzyme Q10 helps turn food into usable energy. Coenzyme also acts as a powerful antioxidant, protecting your heart against potential damage caused during long periods of high stress.
Your body naturally produces small amounts of CoQ10. But this capacity decreases as you age, so if you take a supplement, you can help prevent the onset of cardiovascular disease. Since many studies are still needed, it is recommended to take 100-200 milligrams of CoQ10 daily as a supplement to compensate for the natural level and decline of production of that vitamin to maintain a healthy heart.
4. Green Tea
The potent antioxidant properties of polyphenols (an exotic name for Green Tea) help reduce free radical damage to cells. Polyphenols also inhibit the development of plaques on artery walls, potentially decreasing the risks of myocardial infarction and stroke. If you’re not one of those people who would drink three or more cups of green tea a day, then supplement it with 300-400 milligrams of green tea extract, which will produce the same benefits.
You’ve probably heard of two omega-3 fatty acids, EPA and DHA, that are good for your health-especially for the well-being of your heart. This is partly because these acids have the ability to reduce the growth and buildup of plaque in the arteries and maintain healthy blood pressure. The problem with most American diets is that they don’t have enough omega-3s and too much omega-6s, which can increase the risk of inflammation and heart disease. A healthy omega-6 to omega-3 ratio should be about 2:1. If you’re not eating enough fatty fish, at least twice a week, then consider supplementing with 5600 milligrams of EPA and DHA to protect your heart.
Nitrates are great. They can improve the performance of your exercises. Nitrates can help give your muscles more consistency and, of course, a better appearance. And nitrates can help lower blood pressure while improving and maintaining the health of your heart.
Beet juice is one of the richest dietary sources of nitrates and has been shown in multiple studies to lower blood pressure in healthy adults. Making high nitrate foods a part of your daily diet can be a challenge.